Here are some appropriate exercises for when an individual is fully weight bearing free of pain and unrestricted.
Balance is commonly impaired post ankle sprain, (first observed by Freeman et al) with reduced time in single leg stance when compared to the uninjured leg. Authors Glencross and Thornoton found a deficit in ankle position/proprioception to be associated with a history of ankle sprains, which results in a delay of activation of muscles across the ankle jointโespecially the evertors. This results in a FAILURE to re-correct excessive ankle position. This decreased sensory input from the joint receptors puts you at great risk to RE-INJURE your ankle. The type of training shown here will improve your jointโs proprioception and reaction time, which will translate into improved postural stability.
For the First exercise exercise, find a good resistance then stand on the foot you desire to train. To progress this exercise, stand on your toes, as this will increase peroneal activation. This increased peroneal activation occurs for 2 reasons. 1) Peroneals are a plantarflexor and evertor of the ankle and going up on your toes requires plantarflexion strength. 2) Going on your toes will decrease your base of support, thus increasing demand of all ankle stabilizers, peroneals included. The second exercise I use a wobble board both bilaterally and unilaterally in multiple planes.
Note: This type of training will target the underlying impairments by re-establishing and strengthening the ankleโs ligamentous and muscular protective reflexes.
Citation: โChronic lateral instability of the ankle in athletesโ By: Karlsson et al. โThe role of proprioception in chronic ankle instabilityโ By: Lephart et al.
Exercise Library